TOPIC 3 - FITNESS 

with Lisa Middleton - Advanced Sports Dietitian

Fitness Food

  • Working on your fitness at home?  Then it’s important to fuel your body to get the most from your training, and refuel after so you are ready for the next session.
  • The food you eat in the hours before you train will make a big difference to the energy you can put in, and the results you get out of your training.
  • It’s often recommended to leave about 2-3 hours after a meal before you train, or a little less if it’s a smaller snack.  Just so your gut has time to digest and absorb the fuel to train and so you don’t get an upset stomach.
  • Not sure what to eat before exercise?  Have a read of my article ‘Best snacks for before exercise to perform at your best’ http://www.lisamiddleton.com.au/thoughtsentries/2015/9/28/best-snacks-for-before-exercise-to-perform-at-your-best
  • Below is a recipe for an easy lasagna – by using tuna and beans instead of meat, it makes it a lighter meal that could be used for dinner, but also leftovers for lunch if you are training in the afternoon.
LLFAH


Quick and easy tuna and bean lasagne

This is a great recipe to make and freeze for later or as leftover lunch the next day. Including vegetables and beans boosts the nutrient and fibre content of the dish.

Recipe from ‘Eat Right for Your Life’ by Lisa Middleton

Serves 4-6

  • 425g/15 oz tinned tuna in oil, well drained
  • 400g/14 oz tinned 3bean mix, drained and rinsed
  • 600g/1.3 lb jar of tomato based pasta sauce
  • 800g/1.8 lb can of chopped tomatoes
  • 1 medium zucchini (courgette), sliced
  • 100g/3.5 oz mushrooms, sliced
  • 250g/9 oz lasagne sheets
  • ½1 cup/50-100g grated reduced fat tasty cheese
  • 200g/7 oz low fat ricotta cheese

Preheat the oven to 180°C/350°F. 

In a large bowl, combine the tuna, 3-bean mix, tomato-based pasta sauce and chopped tomatoes.

Line a large baking tray with baking paper and place a layer of lasagne sheets on the base of the tray. Cover with one third of the tomato mixture, taking care to cover completely, right to the edges. Top with sliced zucchini and sprinkle with grated cheese. 

Add another layer of lasagne sheets. Spread evenly with ricotta cheese then top with a further one-third of the tomato mixture and top with sliced mushrooms. Sprinkle with grated cheese. 

Top with another layer of lasagne sheets, the remaining tomato mixture and grated cheese. 

Bake for 30-40 minutes until the lasagne is tender and the top golden. Serve with a fresh green salad.